Smart, satisfying, and nutrient-dense, cauliflower is a must-have in the kitchen for those who prioritize wellness without compromising on flavor. This powerhouse vegetable is rich in fiber, antioxidants, and essential vitamins like C and K, making it ideal for supporting digestion, hormonal balance, and overall health. Its mild flavor and adaptable texture make it the perfect ingredient for guilt-free comfort foods and creative low-carb swaps.
Whether you’re meal-prepping, managing macros, or simply nourishing your body with clean ingredients, these cauliflower recipes by Chef Liana Werner‑Gray are designed to fuel your goals—deliciously.
5 Cauliflower Recipes by Chef Liana Werner‑Gray
Cauliflower “Cheese” Fries
Total time: 50 minutes
Ingredients:
Fries
- 4 large organic potatoes cut into fries
- 1 Tbsp. Celtic sea salt
- 2 Tbsp. Bob’s Red Mill Potato Starch
- 1 Tbsp. olive oil
- 1 tsp. Redmond Real Salt Organic Onion Salt
- 1 tsp. Emperors Kitchen Organic Chopped Garlic
Cauliflower “Cheese”
- 3 cups chopped cauliflower
- 1 cup Unsweetened Milkadamia Macadamia Milk
- 1/4 cup Bragg Premium Nutritional Yeast Seasoning
- 1 Tbsp. lemon juice
- 1 Tbsp. olive oil
- 1/4 tsp. thyme
- 1/2 tsp. Redmond Real Salt Ancient Sea Salt
- 1/4 black pepper
- 1/4 tsp. rosemary
- 1/2 tsp. Vitacost Tapioca Flour
- 1/4 tsp. Bob’s Red Mill Potato Starch
- 1/2 tsp. garlic salt
Instructions:
- Preheat oven to 450 degrees F.
- In a large pot, bring water and salt to a boil. Add potatoes. Reduce heat; simmer 10 minutes.
- Meanwhile, bring a small pot of water to a boil. Cook cauliflower florets 10 to 15 minutes, until soft. Drain.
- In a blender, combine cooked cauliflower and remaining cauliflower-cheese ingredients. Blend on high until creamy and smooth. In a small pot over low heat, simmer the cauliflower cheese to keep warm.
- On a baking tray, arrange potatoes; season with onion salt, garlic, and olive oil. Sprinkle potato starch over fries until well covered, ensuring there are no chunks of potato starch sitting on fries.
- Bake 10 to 15 minutes, until golden brown.
- Serve fries covered in cauliflower cheese.
Cauliflower Gnocchi
Total Time: 45 minutes
Serves: 4
Ingredients:
- 4 cups cauliflower, cut into small pieces
- 1-1/8 cups tapioca flour divided
- 1/4 cup cassava flour
- 1/4 cup Organic Coconut Flour
- 1 tsp. sea salt
- 1 Tbsp. Organic Coconut Oil with Buttery Flavor
- 1 Tbsp. olive oil
- 2 tsp. minced garlic
- 2 Tbsp. fresh parsley diced
- 1 Tbsp. fresh thyme diced
Instructions:
- Boil or steam cauliflower until soft, about 10 minutes; drain. Pat the cauliflower dry, squeezing out excess moisture.
- In a blender, combine cauliflower, 1 cup tapioca flour, cassava flour, coconut flour, and sea salt; process until as smooth as possible. If the dough becomes too sticky and wet, add tapioca one teaspoon at a time.
- On the cutting board, sprinkle the remaining tapioca flour. Roll dough into four ½”-thick ropes. Cut ropes into ½” pieces. Press fork into each piece to make a gnocchi pattern.
- Bring a large pot of water to boil; cook gnocchi about 2 minutes, until they float. Drain.
- In a medium pan over medium heat, combine coconut oil, olive oil, and garlic. Cook gnocchi in a single layer 4 to 6 minutes, flipping halfway through cooking time.
- Sprinkle with fresh parsley and thyme.
Cauliflower Alfredo & Spinach Pasto Lasagna (Gluten-Free)
Total Time: 1 hour
Servings: 4
Ingredients:
Pesto Sauce
- 1 cup fresh basil leaves
- 1/2 cup spinach
- 2 cloves garlic, peeled
- 3 Tbsp. pine nuts
- 1/3 cup nutritional yeast
- 1/3 cup olive oil
- 1/4 tsp. sea salt
Cauliflower Alfredo Sauce
- 1 Tbsp. Nutiva Organic Coconut Oil with Buttery Flavor
- 2 tsp. crushed garlic
- 1 shallot, thinly sliced
- 1 cup Milkadamia Unsweetened Macadamia Milk
- 2 cups vegetable broth
- 3 cups cauliflower florets
- 1/4 cup nutritional yeast
- 1 Tbsp. lemon juice
- 1 Tbsp. olive oil
- 1/4 tsp. thyme
- 1/4 tsp. oregano
- 1/4 tsp. sea salt
- 1/4 tsp. pepper
Lasagna
- 1 pkg. (8 oz.) Explore Cuisine Green Lentil Lasagna Sheets
- Nutritional yeast
- Pine nuts
Instructions:
- Preheat oven to 375 degrees F.
- In a food processor, pulse together pesto ingredients until emulsified.
- In a medium saucepan over medium heat, sauté garlic and shallot in buttery coconut oil until fragrant and golden.
- Stir in milk and vegetable broth. Increase the heat and bring to a low boil.
- In a saucepan, add cauliflower florets. Lower heat to medium, cover, and cook 10 minutes or until cauliflower is soft.
- In a blender, combine the cauliflower mixture and the remaining Alfredo ingredients. Blend on high until creamy and smooth.
- In a square baking dish, spread a layer of Alfredo sauce. Over sauce, layer lasagna sheets, Alfredo sauce, and pesto sauce until lasagna sheets are all used.
- Over the final layer of lasagna sheets, spread pesto sauce; sprinkle additional nutritional yeast and pine nuts on top.
- Bake 40 minutes, until noodles are cooked through.
Whole-Roasted Seasoned Cauliflower
Servings: 4-6
Ingredients:
- 1 head of cauliflower
- 1/4 cup lemon juice
- 2 tsp. lemon zest
- 1/2 cup Nutiva Coconut Oil with Buttery Flavor
- 1 tsp. minced garlic
- 1/2 tsp. ground cumin
- 1/4 tsp. turmeric
- 1/4 tsp. black pepper
- 1 tsp. dill
- 1/4 tsp. Selina’s Celtic Sea Salt
- 3 Tbsp. fresh parsley, diced
- Water
Instructions:
- Preheat oven to 350 degrees F. Fill the baking dish with 1/2” of water and place it on the bottom rack of the oven.
- In a bowl, melt the coconut oil; mix in all remaining ingredients (except cauliflower).
- On a separate baking tray, thoroughly cover the cauliflower in the marinade. Cook for 1 hour and 10 minutes.
- Tip: To brown cauliflower edges, broil for the last 3-5 minutes of cooking.
Cauliflower Cream Lentil Pasta with Chicken & Mushrooms
Total time: 35 minutes
Serves: 4
Ingredients:
- 1 box Explore Cuisine Green Lentil Penne cooked per package instructions
- 1 lb. organic chicken tender strips
- 2 Tbsp. Nutiva Organic Coconut Oil with Buttery Flavor
- 1 tsp. crushed garlic
- 1/4 tsp. Redmond Real Salt Ancient Sea Salt
- 1/4 tsp. black pepper
- 1 cup mushrooms sliced
- 1 cup spinach
- Fresh basil
- Cauliflower cream sauce
- 1 cup Sproud Plant-Based Milk
- 1/4 cup vegetable broth
- 3 cups cauliflower florets
- 1/4 cup nutritional yeast
- 1 Tbsp. lemon juice
- 1 Tbsp. olive oil
- 1/4 tsp. thyme
- 1/4 tsp. oregano
- 1/4 tsp. sea salt
- 1/4 tsp. ground pepper
Instructions:
- In a large pot, boil cauliflower. In a blender, combine cooked cauliflower and remaining cream sauce ingredients. Blend until completely smooth.
- In a frying pan, cook garlic in buttery coconut oil 1 minute. Mix in chicken, salt, and pepper; stir fry until chicken becomes white. Mix in mushrooms and spinach; continue cooking a few more minutes, until mushrooms are soft.
- Stir cream sauce into chicken; combine well. Mix in pasta. Garnish with fresh basil.
About the author:
Liana Werner-Gray is a certified nutritionist, natural food chef, and four-time best-selling author best known for founding The Earth Diet. Originally from Australia and now based in New York City, she turned to natural healing after being diagnosed with a precancerous tumor in her early twenties. Embracing a whole-food, earth-based diet, she documented her journey online, which led to her first book and a global following. Today, Liana empowers others to heal through nutrition and lifestyle changes, blending Indigenous wisdom with modern wellness.